Do You Know a Diet That Makes You Happy?
Overweight and obesity are caused by genetic predisposition, metabolic reasons, and the requirements of modern life. Many social or psychological reasons such as drug use can be listed. In addition to all these, "why dieting or a diet-based approach does not work" needs to be examined.
Dieting makes most people unhappy because of the feeling of deprivation it creates. Those who give up dieting and accept their situation have learned to be happy with their unhappiness.
Why Is It So Difficult to Show the Will to Give Up Eating?
After a while, a restriction-based eating approach It makes you feel like you're in prison. The person who cannot get out of this vicious circle remains stuck in physical pleasure. Carbohydrate restriction and sugar cutting can start to bother the person after a while. Both of these types of food should be consumed in moderation, but without ignoring the addictive effect of refined foods.
Bodily Needs Are Confused with Emotional Needs
All fast foods Uncontrolled and overeating actions have subconscious rather than physical reasons: Anger, excessive jealousy, mental and physical dissatisfaction, lack of self-worth and self-confidence, feeling of guilt, resentment, excessive eating. Negative emotions at the subconscious level, such as jealousy, relational and sexual problems, situations that the person cannot solve or suppresses because he does not have the power, and the feeling of loneliness, have an important place among the reasons for weight gain.
What Does It Mean to Have a Balanced Nutrition?
In a healthy diet, which is ideal for an average person, 50 percent of the total nutrients come from carbohydrates, 15 should come from proteins and 20-30 should come from fat. Balancing these 3 sources lies at the basis of the formulas produced by dietitians for weight loss or fitmaintenance purposes.
Controlling the Brain, Not the Stomach
What many people fail to realize is the feeling of hunger and energy use. My heart is controlled by the brain. Your brain performs its duty like a software without you noticing or thinking about these things. From this perspective, it can make changes in impulsive behaviors such as appetite, motivation, and managing emotions, and therefore willpower has little effect on the healthy weight loss process.
You Can Never Lose Permanent Weight Without Changing the Body's Reference Value. You can't lose
The body has its own perception of how much weight it should weigh. This is called the reference value. The body accepts ups and downs of 5-7 kilos over this reference value as normal. It perceives going beyond this range as a threat, and when it experiences further weight loss, all its systems work to prevent this. This is the main truth of those who complain such as "Even drinking water helps", "My body resists my efforts to lose weight". The system works with a complex principle that regulates dozens of chemical activities, signals, hunger and metabolism simultaneously, just like a thermostat. For example, if the thermostat setting is set to 24 degrees in winter and the room feels hot to you, even if you open the window, your boiler system will work to keep the room temperature at 24 degrees and opening the window will not serve any purpose other than the coolness it creates at that moment. Your body's reference system has been formed and strengthened over the years. If your reference value is 73-78 kilos and your ideal weight is 58 kilos, even if you have reached 58 kilos by dieting with your personal efforts, your thermostat will activate and pull you back to the reference range in a short time (73-78 kilos). In other words, unless your personal efforts and reference settings change, the weight you lose will be perceived as a danger and permanent weight loss will become impossible.
This is exactly how your brain works. Now you can better understand why weight loss pills, skipped meals and cardio exercises do not have a lasting effect. If you are outside your reference range, the body perceives rapid weight loss as a threat, which is why you start to feel hungry as you lose weight and become increasingly weak. In short, your body has perceived the weight you do not want as normal values; you You are trying to change these values by making an effort. With this effort, after a while, the body's weight loss resistance is broken.
Dr. from Colombia University. Rudy Leibel found that people who lost 10 percent of their body weight burned 250-400 fewer calories than those who had been at the same weight for a long time. Therefore, in order to lose weight permanently, the metabolism must be adapted to the new situation and, in a sense, the thermostat settings must be revised and the subconscious mind must be warned about the metabolic rate.
Is It Your Body? Are Your Emotions Hungry?
We psychologists divide people into two groups regarding eating habits; Those who suffer from physical hunger and those who suffer from emotional hunger and try to control it by restricting eating, that is, through willpower. We can call the first group instinctive eaters, and the second group, controlled eaters, that is, those who go on a diet.
When we look at the personal characteristics of intuitive eaters, they are more at peace with themselves, can express their emotions more easily, and are more effective in their relationships and communication. We can say that they are balanced individuals. Controlled eaters, on the other hand, have a high risk of disrupting their healthy eating routine when stimulated by an image or emotion that affects them, taking their foot off the brake, stepping on the gas, and causing an accident. A slice of baklava suddenly turns into a serving or two of dessert. When guilt, insecurity and unhappiness come into play, the desire to overeat takes control again and an inextricable vicious cycle occurs regarding weight loss.
How Early to Start a Diet? The More You Start, the More Tendency to Gain Weight Becomes
According to scientific research, women who diet during adolescence; Even if they have maintained their ideal weight for a certain period of time, they are three times more likely to develop uncontrolled eating habits and experience overweight problems within five years due to the habit of dieting learned with control. becomes more prone. All these studies show that; Factors that trigger weight gain also include eating disorders and their associated It also paves the way for the development of other disorders.
Every person who goes on a diet lives with "restricted consciousness", that is, with the instinct to control their habits, in order to maintain the body weight reached after the weight lost. Once the person becomes mentally weak, this impulse mechanism is damaged and the weight gain process begins again. Five years after dieting, many people regain the weight they lost. In fact, 40 percent of these people gain more weight than they lose. Based on these data, we can say that dieting increases the possibility of gaining weight in the long run.
If You Are Unhappy, You Will Be Hungrier and Reach Satisfaction in a Longer Time
Living beings whose instincts are suppressed and separated from their nature. they become unhappy. No creature living alone in nature is obese, but domesticated animals may become obese as a result of unhappiness and feelings of being trapped. Unhappiness; It causes mood disorders and eating disorders. A person who eats even though he is not hungry and achieves his feeling of satisfaction orally becomes unable to hear the signals given by his body. The signal system and then the thermostat break down. By simply paying attention to what you eat and what you feel, you can make your eating control cooperate with your instincts and begin to relearn when to stop. This learned thing is actually a behavior that your subconscious knows but has been suppressed and forgotten over time.
Dietitians Collaborating with Psychologists Are More Successful in Producing Solutions
Dietitians are aware of the effects of people's psychological states and They generally skip dealing with the eating disorders they have created through ongoing habits, directly tell people what they should and should not do, and leave them alone to their own will. Doctors tell the person that he only needs to lose weight, and point out that if he does not lose weight, the ups and downs in his health parameters cannot be controlled with medications.
Let's face this fact: Diets do not work. The perception of healthy nutrition does not occur with a conscious effort. So why do we keep doing the same thing and expect different results? If a car is stuck in mud, wouldn't trying to get out by pressing more gas put the engine at risk?
Dieting is a waste of time and energy, even considering the best odds and consequences. A motivational diet will sooner or later break down due to lack of motivation. So why don't we allocate the energy we spend to stick to the diet to non-diet solutions and allow the results we don't want to make us feel insecure, guilty, and hopeless?
The Need for a Diet That's at Peace with Itself Duymaz
What would happen if we told dieters that they could eat whenever they felt hungry? What would it be like if we taught them to manage their appetite instead of being afraid of their appetite, and if they could benefit from the natural flow of the system by associating what they learned with their instincts, not with the awareness of restriction?
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